How to do it
Keep the rotation slow and pause for one count at full external rotation.
- 1
Attach a handle to a low pulley cable and select the weight.
- 2
Stand perpendicular to the cable machine, feet shoulder-width apart.
- 3
Grasp the handle with the hand closest to the machine, elbow bent at 90 degrees and pinned to your side.
- 4
Rotate your arm outward, keeping your elbow stationary.
- 5
Slowly return to the starting position.
- 6
Repeat for the desired number of repetitions before switching arms.
Expert tip
Keep your elbow pinned to your side to ensure proper isolation of the shoulder's external rotators.
Common mistakes
- ✕Lifting the elbow away from the side
- ✕Rotating the torso toward the machine
- ✕Extending the wrist as you rotate outward